I've been asked (via PM) if drinking all this water is dangerous.
It's true that too much water can cause hyponatremia, or water intoxication. And the problem with drinking a lot of water (usually we're talking about endurance athletes here, or drug takers - ecstasy, I think is the culprit) is that it seriously depletes your electrolytes. The key electrolyte is sodium:
Sodium helps maintain the balance of fluids inside and outside of cells. When sodium levels drop due to excessive water consumption, fluids travel from the outside to the inside of cells, causing them to swell
When this happens to brain cells, it can be dangerous and even life threatening
From Medical News Today
It's not just about drinking too much water though, it's also about drinking too much water too quickly - i.e. not spreading it out through the day.
On a low carb diet though, drinking water is especially important. When your body stores carbs, which is what is happening when we eat a high carbohydrate diet, it holds onto water. For every 1 gram of carbs you store, you’ll store an average of 4 grams of water. Once these carbs are removed from your diet, water will come along with it, so it’s important to maintain proper fluid levels when you’re low carbing. Dehydration can make you feel quite poorly, making you feel tired, as if you’re going down with something, and can lead to headaches.
This is why we drink more water when low carbing:
Your body goes through major metabolic transitions as you become a fat burner. Here’s why adequate fluid levels are crucial:
1. you need to replace lost water
As mentioned previously, your body stores water when carbohydrates are present. When carbs are eliminated, water is also flushed out.
2. it curbs cravings and regulates appetite
Often, when you experience hunger pangs or sugar cravings when you’re low carbing, it’s most likely because you’re dehydrated. Make it a habit to reach for a glass of water instead of a sugary treat when these cravings arise.
3. it puts less stress on your kidneys
Ketones are acidic and some of these ketone bodies are flushed out instead of used for fuel to ensure they don’t accumulate in the body. Drinking more water supports the kidneys’ role of filtering out any unnecessary toxins that may be lingering.
4. water helps fat metabolise faster
The process of beta oxidation (where fats are broken down) requires water molecules. Burning fat costs more water during the process compared to carbs which means more water consumption will help your body break fats down more effectively.
(adapted from www.carbmanager.com)
... and one other benefit of keeping your water intake up is that it helps to prevent constipation!
How much water should we be drinking?
There's a list on the spreadsheet in the rules - rule 6 - but also there's another formula widely quoted online. Have a read of this . It's an American site, so uses ounces of water, but it will give you a good idea.
So in short, it is possible to drink too much water, but we need to drink more on a low carb diet - spread out through the day - and keep our electrolyte levels up to prevent carb or keto flu